Warm-up: 10-minute Coaches Choice Strength: Four sets of: Push Press x 3-5 reps Rest 90 seconds Strict Pull-Ups x 5-10 reps Rest 90 seconds Conditioning: 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners...Read More
Work on the new space has begun! 3 weeks and we should be in our new home!!!! Mobility: 10-15 minutes of coach led mobility Strength: Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm KETTLEBELL Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell...Read More
Warm-Up: 10-minute Coaches Choice/Clean Technique Strength: Take 15 minutes to build to a heavy Power Clean Conditioning: In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example – Perform 1 Hang Power Clean, drop the barbell and rest...Read More
Warm-Up: 10-min coaches choice Strength: Weighted PUSH-UP In six attempts or less, find your 1-RM Weighted PUSH-UP Rest at least 3 minutes between last 3 attempts Conditioning: Complete as many reps as possible in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups...Read More
8am: Boot Camp 9am: Olympic Lifting 1. 4 sets of the following complex: Clean Deadlift + Clean 2in off floor + hang clean + jerk 2. Press From Split x 5 reps x 5 sets 3. On Toe Split Jerk (aka Jerk Under) 40%-45%/3*5 sets (see video) [vimeo height=”HEIGHT” width=”WIDTH”]http://vimeo.com/71434341[/vimeo]Read More
Strength: Four sets of: 1a. Front Squat x 3-5 reps (75-85% of 1RM or 55-65% of 1 RM from Back Squat last week) Rest 10 seconds 1b. Tall Box Jumps x 1.1.1.1.1 make landing silent. (rest 5-7 seconds between singles) Rest 3 minutes before next set Conditioning: For Time: Row 1000 Meters Immediately followed...Read More
Happy Halloween!!!! Remember if you want to dress-up and do your WOD in costume come to the 6:30pm class. Also please make sure you Update or Re-enter your Payment Info into our system today!! Check your email for the link to do so. Strength: Night of the living…Deadlift x 3 reps (with PERFECT posture and...Read More
Warm-Up: 10 minute – Coaches Choice Strength/Skill: Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – example: Pistol Progressions x 4-6 reps each leg Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits or V-Sits x 30-60 seconds Conditioning: 20 minute AMRAP of: “Cindy”...Read More
Warm-Up: 10 min. Coaches Choices Strength: 5 sets of: Power Clean x 1.1.1 Increase weight each set if form is perfect (rest 10 seconds between singles) Rest 3-4 minutes between sets Conditioning: 3 rounds for time of: 400m SPRINT* + 10 Burpee Broad Jumps Rest 3 minutes *If weather is bad 500m row.Read More
Warm-Up: 10-min. Coaches Choice Strength: Take 15 minutes to build to a heavy split Jerk Conditioning: 4 rounds for times of: 10 – Toes to Bar * 20 – Hand-Release Push-Ups 30 – Double-Unders** *Substitute Hanging Knee Raises or Knees to Elbows ** x 3 for Single-Unders Read More
